2020-11-16 Fitness Option:AMRAP in



Fitness Option:
AMRAP in 15mins
21 Cal Row
18 Jumping Lunges
15 Cal Bike
12 Goblet Squats


Fitness Option:
Back Squat
6-6-6


Finisher:
‘Flashbacks’
4 rounds
45 second Wall Sit
12 Quad Dominent Squats


Back Squat 5x3
Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps



Accessories
80 Banded Lat Pull Downs
80 Banded Pull Aparts
*Break the reps up as needed*


AMRAP in 14min
15 Cal Echo Bike
9 Burpee Box Jumps 24”/20”
6 D-Ball Over the Shoulder

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